3 sets as warm-up:
20 single-unders
10 alternating DB snatches
5/side plank rotations

Every 2:30 for 15:00 (6 sets):
1 snatch pull
2 power snatches
+
10:00 @ 85% effort – sustainable pace w/emphasis on efficient & perfect movements:
10 push-ups or handstand push-ups
20 Russian kettlebell swings
40 double-unders
+
5:00-10:00 coach-led mobility

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2 rounds as warm-up:
15m bear crawl
10 tiny kip swings (hollow-to-arch)
15m walking lunges
10 tiny kip swings (hollow-to-arch)

Every 3:00 for 15:00 (5 sets):
3 back squats, 20X1
+
3 rounds for time w/10:00 cap:
30 wall balls
15 pull-ups
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For time with a partner:
800m run – partner 1 only
80 ground-to-overhead – partners trade off as desired throughout w/mandatory tag @ every switch
800m run – partner 2 only
+
optional abs/bis/tris of choice

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2 rounds:
:30 passive hang from bar
:30 plank on ground
:30 wall sit march w/pause @ top
+
4 sets:
3 pull-ups
5 push-ups
7 air squats

Every :90 for 15:00 (5 sets of each):
1st: 1 hang squat clean + 1 front squat
2nd: 1 strict supinated pull-ups – add load or use band assistance to allow for a challenging rep each round
+
AMRAP in 6:00:
30 DB squats (DBs @ shoulders)
30 toes-to-bar
+
5:00-10:00 coach-led mobility

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2 rounds as warm-up:
10 GHD hip extensions
10m forward walking lunges
10m backward walking lunges
10m forward bear crawl
10m backward bear crawl

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 nice & steady:
20 single-arm Russian kettlebell swings – switch @ top of swing after 5 each round
:40 plank on ground or rings
200m row
4 strict toes-to-bar or rings OR 2 dead hang to inverted on rings
+
5:00-10:00 mobility work – coach-led

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3 rounds easy:
:20/side plank
10 Russian kettlebell swings
10 alternating reverse lunges

For time:
60/45 calories – your choice bike/row/ski
6 rounds of (10 alternating DB snatches + 10 burpees)
+
3 sets not for time:
20 alternating DB curl
20 band press downs
20 AbMat sit-ups (or 10-15 GHD if you’ve been doing those recently)
*rest as needed to ensure quality work
+
5:00-10:00 mobility work – coach-led

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